Is Cholesterol Bad for Kids?

Poor cholesterol, it gets such a bad rap.  Without cholesterol our bodies couldn’t function properly. It’s used to form hormones, help digest and transport fats, and is a crucial ingredient in the make-up of our cells. Eating any type of food that is derived from animals adds cholesterol to our diets. This includes all meats and seafood, eggs, and all types of dairy including cheese.
 
How Much Cholesterol is healthy?
Your children, even you as an adult, only need around 300 milligrams (mg) or less per day since our bodies do a great job of making its own cholesterol. 
 
For example, one day of cholesterol in your child’s diet looks like:

• 185 mg for Breakfast = 1 egg
• 32 mg for Lunch = 2 slices of deli turkey (on a sandwich) and 1 cup of milk
• 45 mg for Dinner = 2 ounces of Ground Beef 

Total = 262 mg cholesterol
(This cholesterol nutrient information is approximate for demonstration purposes)
 
To help our children balance their diet and make lifelong healthy choices, add fruits, vegetables, and whole grains to your child’s daily intake. 
 
This is what our one day of cholesterol looks like in a balanced diet. 

• Breakfast: 1-egg omelet with spinach and a small bowl of oatmeal that contains blueberries and slivered almonds mixed in
• Lunch: Sliced turkey on whole grain bread with lettuce and tomato, a side of sliced peaches, and a glass of milk
• Dinner: 2 Beef meatballs on spaghetti with marinara sauce, sautéed zucchini, and a small whole grain dinner roll with non-dairy butter (for example Earth Balance butter). 

 
Is Cholesterol Linked to Protein?
The reason I bring this topic up is because so many parents ask me about how much protein their children should be eating. Since cholesterol is contained in all meat protein sources, I suggest also including non-meat protein sources in your child’s diet. Please watch my “How Much Protein Should My Child Have?” video for tips on the amount of protein to feed your child along with suggestions of meat and non-meat protein sources. Click here to view the video.
 
Is Cholesterol Bad for Kids?
The answer is no as long as it is eaten at around 300mg or less per day on average. Keeping your child’s diet well-balanced on a daily basis will help keep the cholesterol intake at a reasonable level.
 
Cholesterol becomes “bad” for your child if it is consumed in larger amounts over a long-period of time. If your child appears to be eating too much cholesterol, chances are that too much “unhealthy fats” are also being consumed. If your child is overweight, please ask your child’s pediatrician to check their cholesterol level.
 
If you are concerned about your child’s cholesterol level, please consult your child’s Pediatrician and/or a Registered Dietitian at Sharp Nutrition LLC for an evaluation. 
 
Stay tuned for upcoming blogs and YouTube videos on more nutritional topics by Sharp Nutrition LLC.